Warm Up: Run 400m, then dynamic movements and stretches of your choice. Next, practice your technique for the bear complex and work up to 95#/65#.

Work Capacity: "Bear complex" ladder.
Every 30 seconds, perform 1x bear complex. Increase the weight 10# each round, and continue until you are unable to perform the rep. Men start at 95#, and women at 65#.
*Bear complex = squat clean to thruster + back squat to thruster

Warm Up: Run 400m, then 3 rounds - Jump rope for 1 min, Burgener warm up with jerk skill transfer exercises. Next, warm up to a 155#/115# clean and jerk.
* For the Burgener warm up and skill transfer exercises, start off with the bar, and increase 10 pounds each round.

Work Capacity: Complete as many rounds as possible in 12 minutes of the following...
50x double unders
5x clean and jerk (155#/115#)

Work Capacity: Complete as many rounds as possible in 15 minutes of the following...
5x DB snatch each arm (75#/55#)
Sprint 100m
*Place 1 DB at each end of the 100m sprint, so it does not turn into a suicide sprint or a walk back to the start line.

Strength: Work up to a 1 RM bench press. Next back it down to 75% and perform 3 sets of 5 reps. Then back it down to 60% and perform a burn out set.

Work Capacity: "Death by Clean". On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg for men and 60kg for women.
*Immediately after you are disqualified from the work capacity, sprint 800m.